WORK CAPACITY:
3 Rounds for time of:
20 Overhead Reverse Plate Lunges (45/35)
15 Toes to Bar
20 Overhead Reverse Plate Lunges (45/35)
15 Handstand Push Ups
STRENGTH:
Back Squat 3-3-3-3-3
SATURDAY 230923
WORK CAPACITY:
4 Rounds for time of:
10 50' Shuttles
10 Touch and Go Power Snatch*
10 V-Ups
1:00 Rest
*Choose PS weight based on the goal of staying unbroken.
STRENGTH:
Snatch Balance 1-1-1-1-1-1-1-1
FRIDAY 230922
WORK CAPACITY:
4 rounds of:
AMRAP in 3 minutes / 1:00 Rest
5 Clean and Jerk (185/125)
5 Chest to Bar
5 Strict Handstand Push-ups
STRENGTH:
Every 2:00 for 12:00
1 Power Clean + 1 Push Jerk + 1 Squat Clean + 1 Split Jerk
THURSDAY 230921
WORK CAPACITY:
8 Rounds of:
3:00 on 1:00 off
250/200m Row
Max Rounds of "Cindy"
WENDESDAY 230920
WORK CAPACITY:
Every 3:00 for 18:00
15/10 Calorie Bike
3 Wall Walks
12 Toes to Bar
STRENGTH:
Deadlift 2-2-2-2-2-2-2-2-2-2
TUESDAY 230919
WORK CAPACITY:
For total time:
3 Rounds
15 Single Dumbbell Box Step Overs (50/35) (24/20)
5 Ring Muscle Ups
2:00 Rest
3 Rounds
200 Meter Run
10 Thrusters (135/95)
STRENGTH:
Push Press 3-3-3-3-3
MONDAY 230918
WORK CAPACITY:
Follow these rounds until 80 Burpees are completed
From 0:00-3:00
30 Alternating DB Snatch (50/35)
Max Burpees
From 3:00-6:00
25 Alternating DB Snatch (50/35)
Max Burpees
From 6:00-9:00
20 Alternating DB Snatch (50/35)
Max Burpees
From 9:00-Finish
15 Alternating DB Snatch (50/35)
Max Burpees
STRENGTH:
Back Squat 3-3-2-2-1-1
SATURDAY 230916
WORK CAPACITY:
For Time:
600 Meter Run
21 Bar Facing Burpees
21 Overhead Squat (115/75)
2:00 Rest
400 Meter Run
15 Bar Facing Burpees
15 Overhead Squat (115/75)
2:00 Rest
200 Meter Run
9 Bar Facing Burpees
9 Overhead Squat (115/75)
STRENGTH:
Squat Snatch 1-1-1-1-1-1-1-1
FRIDAY 230915
WORK CAPACITY:
Every 5:00 for 20:00
15 Alternating Pistols
15 Kettlebell Swings (24/16)
15 Push Ups
15 Box Jump Overs (24/20)
15 Pull Ups
STRENGTH:
Front Squat 5-4-3-2-1
THURSDAY 230914
WORK CAPACITY:
8 Rounds for total reps of:
:30 on :30 off
Max Calorie Bike
Max Wall Walks
Max Thrusters (45/35)
STRENGTH:
1 Attempt Max Ring Support Hold
1 Attempt Max L-Sit Hold (any variation)
1 Attempt Max Hold w/ Chin above bar
WEDNESDAY 230913
WORK CAPACITY:
For Time:
40-30-20-10
Calorie Row
12-9-6-3
Single Dumbbell Devil's Press (50/35)
2:00 Rest
80-60-40-20
Double Unders
20-15-10-5
Hang Power Clean (95/65)
STRENGTH:
Power Clean 10-10-10-10-10
TUESDAY 230912
WORK CAPACITY:
In 30:00 Complete
4 Rounds of:
4 50' Shuttle Runs (25' out and back)
8 Toes to Bar
12 Push Ups
1:00 Rest
3 Rounds of:
4 50' Shuttle Runs (25' out and back)
8 Toes to Bar
12 Push Ups
1:00 Rest
2 Rounds of:
4 50' Shuttle Runs (25' out and back)
8 Toes to Bar
12 Push Ups
1:00 Rest
1 Round of:
4 50' Shuttle Runs (25' out and back)
8 Toes to Bar
12 Push Ups
In remaining time Establish a Heavy Deadlift Triple
MONDAY 230911
WORK CAPACITY:
For Time:
45 Burpee to Target 6"
30 Clean & Jerk (135/95)
15 Bar Muscle Ups
STRENGTH:
Jerk 1-1-1-1-1
SATURDAY 230909
WORK CAPACITY:
Every 8:00 for 32:00
600 Meter Run
18 Burpee Box Jumps (24/20)
18 Chest to Bar
FRIDAY 230908
WORK CAPACITY:
For Time:
600 Meter Run
30 Double Dumbbell Box Step Ups (50/35) (24/20)
40 Push Ups
400 Meter Run
20 Double Dumbbell Box Step Ups (50/35) (24/20)
30 Push Ups
200 Meter Run
10 Double Dumbbell Box Step Ups (50/35) (24/20)
20 Push Ups
STRENGTH:
Every 2:00 for 10:00
Front Squat 5-4-3-2-1
Max set of Wall Facing Handstand Push-ups
THURSDAY 230907
WORK CAPACITY:
AMRAP in 22 minutes:
100 Meter Row
10' HS Walk or 1 Wall Walk (per 10')
200m/20', 300m/30', etc..
WEDNESDAY 230906
STRENGTH:
Clean and Jerk (any style)
Every :90 for 9:00
2 Reps (drop and reset)
Every :90 for 6:00
1 Rep
WORK CAPACITY:
"Death by Clean & Jerk"
Barbell @ 50% of your Single for the day
Min 1: 1 Reps
Min 2: 2 Reps
Min 3 : 3 Reps
etc. until failure (or 14:00 is complete)
TUESDAY 230905
WORK CAPACITY:
4 Rounds for time of:
200 Meter Run
21 Wall Balls (20/14)
15 AbMat Sit Ups
9 Shoulder to Overhead (155/105)
1:00 Rest
STRENGTH:
Back Squat 5-5-5-5-5-5
MONDAY 230904
WORK CAPACITY:
5 Rounds for max reps of:
2:30 on 1:30 off
250/200m Row
Max Burpee Box Jump Overs (24/20)
STRENGTH:
Bench Press 3-3-3-3-3
SATURDAY 230902
WORK CAPACITY:
For Time:
800 Meter Run
then
10 Rounds
4 Handstand Push Ups
8 Pull Ups
12 Air Squats
STRENGTH:
Every 2:00 x 12:00 Complete
1 Set of 3 Power Clean + 3 Squat Cleans
3/3, 2/2, 2/2, 1/1, 1/1
